Back Pain and Squatting: Are you doomed forever?

Struggling with back pain when squatting? Here’s what you need to know and how to prevent it from stopping you.

Squats often get a bad reputation when it comes to postpartum fitness, but they don’t belong on a “do not do” list after having a baby. In fact, proper squats can aid in postpartum recovery by strengthening your glutes, stabilizing your pelvis, and improving pelvic floor function. When done correctly, squats are an incredible tool for regaining strength and mobility.

However, it’s essential to meet your body where it is and ensure proper form.

Let's break down how to squat safely and effectively postpartum.

Why Core Control Matters In Squats

Core control is the foundation of a safe squat. Without it, you might experience:

Limited glute length, leading to tight back and hip flexors.
Anterior pelvic tilt (APT), causing the belly to spill forward and placing stress on diastasis recti (DR).
Over-bracing, often cued as "sucking in your belly button," which increases pressure on the pelvic organs and can worsen pelvic organ prolapse.

Rather than focusing on sucking in, aim for a balanced, well-supported core that works with your entire abdominal canister.

Posture and Setup for Squats

Your standing posture directly affects how well you squat. Here's what to watch for:

Avoid sway back or anterior pelvic tilt: These positions can stress your DR before you even begin.
Ground your toes: Keeping all your toes firmly planted enhances core engagement.
Stack your ribs and pelvis: Flared ribs or a disconnected core can lead to immediate loss of control.

Good posture keeps your abdominal canister—the diaphragm, abdominal muscles, and pelvic floor—aligned for optimal breathing and movement.

Understanding the Abdominal Canister

The abdominal canister isn’t just about abs. It includes:

Diaphragm (top): Supports 360° breathing.
Multifidi & abdominals (front, sides, and back): Provide spinal stability.
Pelvic floor (bottom): Works with the diaphragm for pressure regulation.

Maintaining a neutral spine from head to pelvis is critical. Proper rib cage alignment and diaphragmatic breathing can make a significant difference in your squat performance.

How to Fix Common Squat Issues

If you’re struggling with squats postpartum, assess your mobility and alignment:

Hip and ankle mobility: Restricted movement in these areas can compromise your form.
Neutral spine: Check that your head, neck, and pelvis are aligned along the kinetic chain.

Simple self-tests can help you identify areas to work on:

Self-Test 1: Ribs and Hips Alignment

Place your thumbs on your lower ribs and fingers on your hip bones (ASIS).
Ensure the distance between your thumbs and fingers remains consistent as you move.

Self-Test 2: Pressure Check

Place one hand on your belly and the other on your lower back.
Avoid creating extra pressure on either hand by rounding or arching your back.

Squatting Safely Postpartum

If you’re hesitant to return to squats after having a baby, know this: squatting isn’t off-limits. However, it’s crucial to pay attention to your posture, core control, and mobility. With some exploration and adjustments, you can find a squatting technique that works for your unique postpartum body.

Key Takeaway: Focus on rebuilding strength gradually, starting with bodyweight squats and progressing as your core and pelvic floor regain stability.

Ready to get started? Let’s unlock your squat potential and alleviate back pain for good!